The run down on Vitamin B

So i thought it was time to focus on a specific nutrient and give just a few of my little insights to why they are so important - VITAMIN B! Wow did i not realise the impact of these guys until having a baby. What better way to celebrate Australia day than a new blog recommending meat as a source for these powerful dietary staples!

For starters lets talk about some great sources of Vitamin B- most commonly Vitamin Bs are known to come from green leafy vegetables (kale, spinach etc) and meat (particularly organ meats like liver). Vitamin B is a divided into a sub group of 9 different vitamins (B1, B2, B3, B5, B6, B7, B9 & B12). Each of these have a different role in the body and therefore can be found in different foods. For instance - Folic Acid (B9) is found in leafy greens, but also in nutritional yeast, arrowroot flour, sunflower seeds and liver. B12, which isn't really commonly known by any other name- can be found in meat, again liver, shellfish and milk.

So we know some food sources. What the hell do the B Vitamins even do anyway? Well B vitamins have been discovered to play a lot of different roles, commonly being researched at the moment they are showing a huge impact on our DNA. Hence why it is so important for pregnant women to be getting a lot of good quality B Vitamins when growing a new little life. The very summarised and shortened version of what B vitamins do to DNA is that they help create markers that switch off harmful or unhealthy genes from being expressed in our bodies (if this makes no sense- maybe check out one of my last blogs on epigenetics, or do some googling and you'll soon know what i mean). But folate in particular also helps with rapid cell division (growing baby) and repairing DNA.

What else do B Vitamins do for us- well they help us utilise the energy from our food by helping break down fats and protein and even aid in creating new sugars and amino acids to be used as building blocks for things.

So the jist of it is- B vitamins are great. The problem is most of us aren't getting enough of them, even if you are a meat eater - how many of you eat liver? Ive tried and i just can't do it! Introducing an amazing pre-made, easy to use product that will save you time and money - DEHYDRATED BONE BROTH. This stuff is liquid gold, and whilst making your own is always better, sourcing organic good quality bones and spending the 6-8+hours cooking your broth just isn't feasible for most of us. So this dehydrated powder that can turn into a quick meal or snack is your answer! Head on over to my store on this website or Facebook if you'd like to give it a try.

If you AREN'T a meat eater though.. you can find it even more difficult to get the full array of B vitamins from your food. I have another solution for you. This is where an amazing superfood called Nutritional Yeast comes in! Basic B Vitamins in a bottle and can be added as seasoning to pretty much any dish. Plus can be used to make cheese :o So if you've found you don't tolerate dairy too well this product could be right for you, meat eater or not! Below is instructions to a really easy cheese recipe using nutritional yeast if you'd like to give it a try :D

MELTY STRETCHY GOOEY VEGAN NACHO CHEESE

15mins - 3 serves

1/2cup raw cashews

1 cup water

3Tbl tapioca flour/arrowroot flour

3Tbl nutritional yeast

2Tbl lemon juice

1.5Tsp salt

1.5Tsp white miso pasta

1Tsp paprika

1Tsp maple syrup/agave

1/2Tsp onion powder

1/4Tsp turmeric

1/4Tsp garlic powder

Boil cashews for 10mins until soft, OR soak for 4 hours or overnight in water. Drain before using.

Add cashews, water, and all remaining ingredients to a blender, blend until smooth. Will be watery.

Pour into a small saucepan and heat over medium-high heat while stirring. If you dont have a high powdered blender you may want to strain the mixture or put through cheesecloth to get any larger bits of cashew out. As you stir, clumps will form then it will become a cheesy gooey consistency- this takes about 5 mins.

Continue to stir for a minute or two to make sure it has firmed up.